Feed the hungry, and help those in trouble (NLT)
Hump Day WOD’s – start at: 5:15a.m./8:00a.m.
ALL WODs and Buy In – start as a group.
Skill Work – What weakness are you working on today?
a.) Warm-up/Skill Work/Goat Work/Mobility
b.) Buy In – Always starts as a group
c.) Today’s WOD – 6RFT:
5 Deadlifts
then
2 Rounds
5 Body Blasters
10 One Arm Strict KB Press (5 ea. side)
15 Air Squats
= 1 Round
RX Movement Standards – Full ROM
RX DL Load – Minimum of 1.5 times body weight. NO dropping bar from lockout (top of lift) NO bouncing reps. TnG reps
RX KB Load = 24kg./16kg.)
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Support your fellow CrossFitters!
No Whining!
d.) Cash Out – Finish Strong
DU’s on a $2 jump rope? Good luck! Time to get a rope that fits you.
http://www.rxsmartgear.com/ropes/
Once all of the junk ropes break there will be nothing left to do singles or doubles on…Invest in a good rope. Talk to Santa.
Upcoming CF864 News/Events/Updates:
See 2015 Thanksgiving schedule on board at gym.
CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!
We have a few R-21 shirts left. $15
Samaritan’s Purse – Operation Christmas Child
If you put together a shoebox for a child or gave enough money to provide the items for a box – Thank You!
MRT – Monday November 30 – 7:00p.m.
Ladies Bible Study at CF864 – Tuesday December 1 at 7:00p.m.
Mark your calendar – CF864 Christmas Party
Friday December 4 – Details coming soon.
CF864 Half Marathon (13.1) February 6, 2016
Get signed up at sportoften (link below)
http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k
“If all the Christians- I mean all of ’em- got outta the pews on Sundays and into the streets, we’d shut the city down.
We’d shut down hunger.
We’d shut down loneliness.
We’d shut down the notion that there is any such of a thing as a person that don’t deserve a kind word and a second chance.”
-Ron Hall
Blood is replaceable. Sweat is expected. Tears are optional.
See Ya in the Gym?
NEVER GIVE UP!
Jay and Janice